True Strength in a Joint Comes From Stability

   

True Strength in a Joint Comes From Stability.

          With a lot of movement comes a great need to control this movement. The body has many different joints, each functioning according to the dynamic needs of the system. Some joints work in one plane, the elbow is an example of a joint joint allowing the flexion and extension of the forearm. This articulation is specific and limited in its movement, which limits the possibilities of instability of said joint. The shoulder is an example of a spherical joint, which has the greatest movement of any joint in the body. You can bring your arm behind your back, reach the head or even make a rug on your other shoulder if you wish.

          Our muscle system is designed to move the skeleton and protect the associated joints. The muscles that are involved with a joint, some of them are needed to move the joint and produce energy, while others have a more work type behind the scenes. This work involves stabilizing the joint and ensuring that the most secure position of the joint is maintained by movement. These muscles are responsible for the protection of this joint, while a greater amount of pressure (load) is placed on the joint. the stabilizing muscles must be engaged all the time a load is placed on the joint, otherwise commits the common stress levels and an increase in the authorized structures; labrum, intervertebral disc, ligaments, etc.

          The stabilizer muscles are intended to operate under a constant low level load. These muscles work continuously to keep the joint in the safest place while a load is placed on the joint. But what happens when these muscles do not work properly? We see every day that athletes, weekend warriors and parents who raise their newborns out of the crèche or car seat, put the burden on your body without proper stabilization of the joints involved. The results range from decreased ability to maintain an Olympic facelift, break an ACL or have severe pain in the shoulder. It is impossible to say when the codirige insults the injury as a rupture ligamentary or herniated disc, but it is guaranteed that the absence of treatment, an unstable joint suffer degenerative changes.

          One of the most commonly injured areas seen in athletes is the shoulder. Remember that we mentioned earlier that with increased movement, the need for stability is more important. The muscles of the cuff are the main stabilizers and shoulder protectors. Supraspinatus, infraspinatus, Teres and subscapularis and the four muscles that make up this stabilization unit. They play a constantly controlled and tight war game, to keep the head of the mood (upper arm) in this hold. Imagine now that you had an injury to your shoulder 8 years ago in high school and that your subscapular has never regained good health and good function. This war game will no longer be equal and this imbalance will cause your shoulder position in its correct position. Now add the load; kipping pull-ups, throwing a football or lifting your child from the crib or a car seat. This will place a dangerous load on the labrum and cause a poor distribution of pressure on the surrounding tissue. This is not a total or zero injury, all the charges you print on the soft tissue structures will be an accumulation of damage. Sometimes it can be asymptomatic, sometimes possibly pain or swelling and, of course, there is always the possibility of permanent damage.

          How to increase the stability and longevity of the joint should be the main problem with anyone reading this article. As the title says, true strength comes from stability; Therefore, we must increase the stability before increasing the load. Some keys to help you:
• A Sufficient Amount of Load - Be sure to perform exercises and routines that work within your abilities. I recommend you be proficient in all exercises and techniques without weights. Ask someone who has a good technique to work with you in the proper way. Appropriate technique will limit additional stress to soft tissue structures and joints.

          • Ensure healthy muscles - We mentioned that the stabilizing muscles should work properly, but what if the muscle is not healthy. Having muscle ventilation assessed and treated by a trained professional who specializes in this type of overuse and muscle decomposition will always be an important step in this type of injury. This is where the ability to improve performance and reduce additional injuries is removed from the athlete and placed in the hands of the doctor (pun intended). Do not watch a YouTube video and think that looking for a 24-hour person can be compared to a 9-year bachelor's degree professional.

          • Adequate rest - Another common concern that I see among new and experienced athletes is the lack of proper recovery. I regularly see the dangerous approach "If some are good, the better." Rest is an essential part of recovering your body, but it is also how your body grows. Pay attention to your body and take that day after two in a row. Spacious to sleep here also the guys! Make sure you close and let your time rest and recover your body!

          • Nutrition. Another subject that I am passionate about is nutrition. We are what we eat, so it is essential that if we want to perform at an optimal level, we must eat optimum food. The healthier the food, the more your body will be clean and the nutrients and energy. Consume unhealthy chemicals and processed foods, and your body will suffer by trying to break down the products that it does not recognize. This will diminish your body's ability to perform and recover. Whenever you eat something, you are introducing health or disease into your body. Always go with health!

          As a Chiropractor and CrossFit Coach, I constantly monitor both ends of the spectrum. I see new athletes who are excited about their new journey to health and expect it to be difficult, expect it to be a challenge and a pain, but rarely expect to undergo injury. It is often this wound that will derail your emotion and prevent you from exercising, or simply taking them to glaze or meditate to hide the pain. The most intelligent are those who at least choose to be evaluated and treated by the increased stress they put on their bodies. The point on which I emphasize here is that the best way to limit injuries and increase the chances that you enjoy your new journey to health is to make sure your body has the necessary internal stability and strength before placing one a greater burden.
conclusion

          Do you want to be stronger, healthier or simply limit the progression of breaks in your body? Increase the stability of your joints, making sure your muscles work at their optimal capacities.

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Isolation Vs Multi Joint Exercises: The Good and the Bad

Isolation Vs Multi Joint Exercises.

Let's talk about why you should be doing MORE multijoint exercises and minimal isolations.

         As I progress through this graduate degree, working towards an M.S. in Exercise Science and Human Performance, I'm finding out two things. First, I know a lot more than I thought I did about exercise (conceptually). Secondly, I know a lot less than I thought I did about exercise (in detail). That's why I love it all!

          Today's lesson in stressing your muscles revolves around the multijoint or compound exercises versus isolation exercises debate. There are "advantages" and "disadvantages" to both. I'm quoting those for a reason. In my somewhat professional opinion, there is only one advantage to isolation exercises such as preacher curls, overhead triceps extensions or the chest fly - range of motion.

Here we go!

First, let's talk about multijoint exercises :

         They are more natural and more effective at any of the three goals (muscular strength, size, or endurance). Our muscles are made to work together, in combination, to best perform strenuous tasks like deadlifting. Multijoint exercises allow you to stimulate the maximum number of muscle groups in a minimum amount of time. They allow you to manipulate heavy weights. The also allow you to work within a range of motion where your muscles can best express their full power.

         Because muscle mass comes into play, they are the hardest exercises physically. This is why many people avoid these exercises. Because of the number of muscles these exercises stress, it's not always possible and rarely easy to target the specific muscles you wish to develop.

         For example, push-ups use the elbow and shoulder joints. Therefore, this is a multijoint exercise. The movement works the chest, triceps, and shoulders, primarily. Nearly impossible to determine is how much work each of those muscle groups is performing. For some people, the chest muscles will perform the majority of the work. For others, the triceps will be mostly stressed. Some yet will feel it all in their shoulders. Based on this, calling push-ups a chest exercise could be spot on or completely incorrect, depending on who you are talking to.

        In multijoint exercises, the range of motion is often less than that of isolation exercises. This range may not be what is needed based on the particular sport you may be focusing on.

Now let's talk about isolation exercises :

         By using fewer muscle groups at one time, isolation exercises use less strength and energy. They are therefore much easier than multijoint exercises. Isolation exercises target muscles better than multijoint exercises. In general, it is difficult not to feel a muscle targeted by an isolation exercise. Isolation exercises are also better for developing individual muscular control. If a muscle is not developed by a multijoint exercise, a few weeks of training with isolation exercises can wake it up. When you begin conducting multijoint exercises again, you will likely feel that muscle taking on more of the work. The muscle will then be more likely to respond to the work required by exercises that involve multiple joints.

         Generally, isolation exercises are less effective than multijoint exercises for increasing strength and size. Muscle isolation is an artificial phenomenon. As stated before, when performing work requiring strength, your muscles are made to work together, not in an isolated fashion.

         If you attempted to reproduce the work performed by multijoint exercises with only isolation exercises, you would waste a lot of time. In the example of the push-ups, you would have to conduct a chest exercise, plus a shoulder exercise, and a triceps exercise.

        The greater range of motion in isolation exercises does not allow you to use as heavy a weight as you would use in multijoint exercises.



         In conclusion, strength training programs should consist of primarily multijoint exercises as they allow for intense work on a maximun number of muscle groups in a minimum amount of time. Isolation exercises can later be added into the program to target specific areas you want to further develop.

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